incline sit ups no weight
5 sets of 15
pull ups 80
sets of 6, 12, 15, 15, 12, 10, 10
side  hyperextension
5 sets of 15
wide grip pull ups 31
sets of 5,7,7,7,5
back hyper extension
5 sets of 15

elliptical  30 minutes

side planks 3 sets one minute each
plank 2 sets of 2 minutes  each
lying side leg raises  2 x 20
lying side leg  tuck 2 x 20
push ups  1 set of 50 , 1 set of 45
lying straight leg lifts 2 x 20
bicycles 2 x 20

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